Smoky Chicken, Potato and Pinto Bean Stew (High-Protein and Budget-Friendly)
6 h 20 min
|
easy
|
lactose-free,
low-fat,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 6 h | 6 h 20 min |
Introduction
This smoky chicken, potato and pinto bean stew is cozy, hearty, and packed with high-protein goodness in every bowl.
Fire-roasted tomatoes, warm spices, and tender chicken thighs give it a rich, slow-cooked flavor without any fuss.
It’s a budget-friendly weeknight dinner that still feels special enough for a relaxed weekend meal with friends.
Ingredients (6 servings)
Ingredients
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How to Make Smoky Chicken, Potato and Pinto Bean Stew (High-Protein and Budget-Friendly)
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Prep the chicken and vegetables
Pat the chicken thighs dry with paper towels, then cut into bite-size cubes for even cooking.
Dice the potatoes into 1/2-inch pieces, and finely dice the onion for quicker softening in the slow cooker.
Mince the garlic, and drain and rinse the pinto beans to remove extra starch and salt.
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Build flavors in the slow cooker
Spread the diced potatoes in an even layer on the bottom of the slow cooker insert.
Add the cubed chicken, onion, garlic, pinto beans, and fire-roasted tomatoes with their juices on top.
Sprinkle in the cumin, smoked paprika, dried oregano, salt, and black pepper so the spices distribute evenly.
Pour in the chicken broth, gently pressing ingredients down so everything is just submerged.
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Slow cook until tender
Cover and cook on Low for about 6 hours, until the chicken is very tender and the potatoes are soft.
If you need it faster, cook on High for 3 to 3 1/2 hours instead.
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Finish and adjust seasoning
Stir the stew well, breaking up any larger tomato pieces, and check that the potatoes are cooked through.
Squeeze in the lime juice, if using, then taste and adjust salt or pepper to your preference.
If you like a thicker stew, lightly mash some potatoes and beans against the side of the cooker.
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Serve and store
Ladle the stew into bowls and serve hot as is, or with warm tortillas or crusty bread on the side.
Cool leftovers quickly, then refrigerate in airtight containers for up to 4 days, or freeze for 2 to 3 months.
Substitutions
- Use boneless, skinless chicken breasts instead of thighs
- Chicken breasts make the stew a bit leaner while still staying moist in the slow cooker broth. Cut them into the same size cubes and check for doneness at the shorter end of the time range.
- Swap sweet potatoes for Yukon gold potatoes
- Sweet potatoes add a gentle sweetness and more color, turning the stew slightly richer and more comforting. They soften a little more, so cut them into larger chunks to keep some texture.
- Use black beans instead of pinto beans
- Black beans keep the high-protein profile but give a slightly firmer bite and deeper, earthier flavor. Rinse them well, just like the pintos, to avoid excess starch or a muddy broth.
Tips
- Trim visible fat from the chicken
- Removing large pockets of fat keeps the stew from feeling greasy while still letting the thighs stay juicy.
- Layer potatoes on the bottom
- Keeping potatoes closest to the heat helps them cook through fully and also thickens the broth as they release starch.
- Do not lift the lid too often
- Each time you open the slow cooker, heat escapes and can add 20 to 30 minutes to the cooking time.
- Adjust thickness at the end
- For a thinner stew, add a splash of hot broth, and for thicker texture, mash extra potatoes and beans.
- Brighten leftovers before serving
- Cold storage dulls flavors, so finish reheated bowls with a squeeze of fresh lime and a pinch of salt.
Nutrition Facts *
| Energy | 247 | kcal |
|---|---|---|
| Protein | 24 | g |
| Total Fat | 4 | g |
| Carbohydrates | 25 | g |
| Dietary Fiber | 7 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I make this stew on the stovetop instead of in a slow cooker?
- Yes, you can cook it on the stovetop in a heavy pot or Dutch oven with a lid. Simmer gently over low heat for 45 to 60 minutes, stirring occasionally, until the chicken and potatoes are tender.
- Can I use dried beans instead of canned pinto beans?
- You can, but dried beans must be fully cooked and tender before adding to the slow cooker stew. Cook them separately, then stir them in during the last hour so they keep their shape.
- How can I make this stew spicier without overwhelming the smoky flavor?
- Add a pinch of cayenne or red pepper flakes with the other spices for a gentle background heat. For more intensity, stir in chopped chipotle peppers in adobo at the end, tasting as you go.
- Can I prep this as a freezer meal ahead of time?
- Yes, you can add all raw ingredients except the broth and lime to a freezer bag or container. Freeze flat, thaw overnight in the fridge, then dump into the slow cooker and add the broth before cooking.
- What if my stew tastes bland after cooking?
- First, add a little more salt and a squeeze of lime, which usually wakes up all the flavors. You can also stir in extra smoked paprika or a spoonful of tomato paste for deeper savory notes.
Serving Suggestions
This hearty stew is lovely topped with fresh cilantro, diced avocado, or a dollop of plain Greek yogurt.
For a full meal, pair it with a simple green salad and warm tortillas, cornbread, or brown rice.
Leftovers also make a great filling for burritos or quesadillas, especially when you add cheese and a crunchy slaw.
Reviews
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Katherine, Portland: Yum, this stew turned out amazing and was a total lifesaver for our family get-together 😍.
: So happy it was a hit for your get-together, Katherine! 😊
Made this recipe? How did it go?
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